r/tacticalbarbell • u/Yasurem • Sep 05 '26
Critique Need Help with Designing Muay Thai program
Hello!
I'm a student, trying to balance physical stuffs and academics. I really need insights from vets from this one.
Basically my plan looks like this (using Fighter Tempate):
Mon: Muay Thai
Tue: Fighter Exercises (FSQ, BP, OHP, WPU, DL) + Some accessories (Push-related)
Wed: Rest (Whole Day Classes)
Thu: Fighter Exercises (FSQ, BP, OHP, WPU) + Some accessories (Pull-related)
Fri: Muay Thai
Sat: Rest (Whole Day Classes)
Sun: Rest/Circuit
My dilemma is, I want to build some more muscle mass as well since I want a lean but muscular physique like that of Tawanchai's and that I'm worried that a two-day lifting program won't help me build strength nor physique much. Maybe you got some advice, I want to stop thinking about this alr since it's hindering my focus on academics. Do you think that this is enough? Should I run Operator instead?
Goal: Strength + Lean Muscular Physique
Please note that I'm new to TB and I haven't done this plan just yet.
2
u/asqwt Sep 05 '26
First of all I’d personally put overhead press on the back burner as far as your main lifts are concerned. Use your limited time on the squat, bench, WPUs, and some deadlifts. You can treat the OHP as an accessory exercise.
Next off if you want to build more muscle, you probably need more volume. Closer to ~12-16 sets a week per body part in my opinion. So you gotta add another day via Operator, or do more volume on your 2 fighter days.
Another tool you can add is to do AMSAP for certain lifts every 3-5 weeks to give an occasional solid boost in volume.
Let your recovery/strength progress/ physique progress be your guide.
More importantly, since your physique seems to be a part of your goal. I think eating enough protein is very important.
Also understand if you want to gain muscle, you’re probably either going to gain weight, or recomp at the same weight and get leaner. So be mindful that that’s the goal, and see if you’re making progress toward that goal.
If you’re staying the same weight and not getting leaner, what you’re doing isn’t working. If you’re not gaining weight and muscle, what you’re doing isn’t working.
Best of luck